Half and Full Marathon Training – Week 15!

April 11, 2014
 
This is the beginning of tapering for the full and half marathon! Next week half training is just 60 minutes easy, easy and for the full – just 8 easy miles. Then it’s race day! 
 
When: 
Full Marathoners: 7:30 am – Saturday/Sunday
Half Marathoners: 8:00 am – Saturday/Sunday
 
Where: 
Start across the Street from Bongo Java East*
 
* Do not park in their parking lot as they will be open while we’re running. Please use street parking.
 
The Workout:
 
Full Marathoners:

Half Marathoners: 

 
 
Remember:
Don’t forget our final Brunch is next week, and the Post-Race Party the night of the half and full marathon!
 
See you this weekend! ENFL!
 
– Daniel

Week 9 – Trying out the New Course

February 27, 2014
It’s week 9 of the Country Music Marathon and Half Marathon training. That means we’re now halfway done with this training cycle!
 
Where: 
We’ll meet on the East Side (Titans Stadium side) of the Pedestrian Bridge, run over and run part of the course. One of the best things you can do to prepare mentally for the race is to run the course.
 
Parking:
Park in Lot R at Titans Stadium- should be open and free.
 
When: 
Full Marathoners – 7:30am Saturday/Sunday
Half Marathoners – 8:00am Saturday/Sunday
 
The workout: 
Full Advanced: 18 miles
Full Standard: 16 miles
 
Half Advanced: 10 miles
Half Standard: 8 miles
 
Route Options:
To get to the course from our meeting spot and Lot R- 
Inline image 1
Everyone runs over the pedestrian bridge to the downtown side, past the Symphony Hall, left on 4th, then up Demonbreun – then begin the course:
 
http://runrocknroll.competitor.com/nashville/course
(select the half marathon or the full marathon in the drop-down)
 
Be sure to check your email (sign up HERE) for exact details on the route options for this weekend’s training runs so you know how to get back to your car!
 
Have a great run this weekend! ENFL!!
 
-Daniel

Week 6 – Country Music Half and Full Marathon Training And New Course Announced

February 7, 2014
 
Where: Percy Warner Park, just inside the stone gates in the median.
 
Meeting time:
Full Training: 7:30am Saturday/Sunday
Half Training: 8am Saturday/Sunday
 
The Plan:
 
Full Advanced: 16 Miles
Full Standard: 14 Miles
 
Half Advanced: 100 min Trails or 11.2 +1
Half Standard: 75 min Trails or 5.8 +1
 
Also, the new course was announced! Check it out
 
CMM New Course 2014
 
 – The start is now downtown
 – There are some extra turns as you work your way to the Musica statue at the roundabout
 – You’ll continue further on Clifton than normal and head back to 12th via Leland and Kirkwood
 – There’s some additional turning off music row coming back to Musica
 – There is a little less of Metro Center for the Full marathon! I won’t get too excited until they cut that out entirely…
 
See you all this weekend! ENFL!
 
Daniel

Sunday February 26

February 24, 2012

Tempo #2

Sunday 2/26 – We are back at Shelby Park.  9 a.m.

First of all, last week’s long run was epic.  This week we are back at Shelby.

During the course of our 1/2 marathon / marathon training, we have several different types of runs.  Of course there are those standard, obligatory (and important) steady state long runs.  That is where you just start slowly, and build into a steady pace that is about 1:30 to 2:30 minutes slower per mile than your 3 mile time trial pace.

Interspersed in these long runs we have 4 structured tempo runs.  We still run a fairly long distance, but for periods of time, we will run at or above our goal 1/2 marathon pace.  (Tempo pace, which is 85-90% max heart rate, or between 20 and 45 seconds slower per mile than 3 mile TT pace.)  This week is one of those workouts…  The first 2 parts of the workout are the same for everyone the bold part is different:

Novice (80 min total): 15 minutes easy + 5 x (5 min Tempo + 1 min easy) + 20 min easy + 5 min tempo + 10 min easy

Intermediate (90 min total): 15 minutes easy + 5 x (5 min Tempo + 1 min easy) + 25 min easy + 10 min tempo + 10 min easy

Advanced (105 min total): 15 minutes easy + 5 x (5 min Tempo + 1 min easy) + 35 min easy + 15 min tempo + 10 min easy

Note: You need feedback for these types of run.  Types of feedback include heart rate, pace and perceived effort level.  During the “tempo” portions of your runs, your heart should be between 85 and 90% of your maximum.  Your pace should be around 20-30 seconds per mile slower than your 3-mile time trial pace.   (If you don’t have a GPS watch, I am going to mark the quarter miles on the 3-mile Shelby Loop.)  Finally, your breathing should never be auditory.  i.e. If you can hear yourself breathing, you are going too hard.

Calling All Parents…

Part of our mission at East Nasty is to support local businesses…because we love East Nashville and want to make it a great place to live and run.   Well a couple of East Nasties have gotten together to open a new baby & children’s consignment store!  You’ll learn more about Amanda Silvera and Casey Sloss soon, but their new store (called “Cheep Cheap”) has their grand opening this Saturday from 10-4.  Cheep Cheap is located in the Porter Road East complex, 711 Porter Rd.

See you on Sunday !

Mark


Tempo #1 – January 29, 2012

January 27, 2012

1/2 Marathon Training – Shelby Park 9 a.m.

This week we will still be meeting at Shelby Park outside of the nature center. (Which is a good reminder to download the training schedule.  It has all the workouts outlined of course, but it also lists our Sunday morning meeting locations.)

This week’s workout is not completely straight forward, so please take a moment to read below.

Last week we ran a 3-mile time trial. Time trials / races are essential workouts because that pace is a benchmark that will determine our training paces. To begin, divide your three mile time by three to get your mile per pace, and we’ll go from there. (As I explain the workout, I am going to use a hypothetical intermediate runner, “Bob”, who ran 23:00 for the time trial last week.  Which is 7:40 per mile.)

The run is split into three parts: the warm-up, the workout, and the extra mileage. The first two parts will be the same for everybody (run at different paces of course), the last part will be different for the novice, intermediate and advanced groups.

We will run at two paces this week: our long/easy pace and tempo pace.

Our long run pace is 1:30 – 2:30 minutes per mile slower than our time trial pace. That pace for Bob would be 9:10 – 10:10. In terms of heart rate, that pace is under 75% of your max heart rate. (Another good estimate is 180 – your age.) Tempo pace is 20-45 seconds per mile slower than your time trial pace. In terms of heart rate, tempo pace is between 88-92% of your max.   Since we are doing tempo intervals rather than a steady state run, our tempo pace will be on the faster end of that range: 20-25 seconds slower than our 3-mile pace or about 90% max HR.

Part 1 – the warm-up  (everyone) 20 minutes at about 2 – 2:30 minutes slower per mile than their 3-mile pace.

Bob would start at 10:10 pace and speed up to 9:40 pace during the warm up.

Part 2 – The workout  (everyone) 5 x (5 minutes tempo pace +  1 minute easy)  – 30 minutes total.

Bob would run 5 minutes at 8:00 – 8:05  pace, then jog easy for 1 minute. He would do this sequence  five times.

Part 3 – Extra mileage novice adds 20 minutes, intermediate 30 minutes and advanced will add 45 minutes. This pace should be about 1:30 slower than 3-mile pace.

Bob would run at 9:10 pace for 30 minutes.

We’re also going to move off the greenway, and run 5k loops of the park. Why? To prepare for the race by adding a little bit of rolling terrain. (The Country Music 1/2 marathon is hilly, the greenway is not…) Here is the loop that we will use. I am going to try and mark the miles on the ground tomorrow – no promises, so make a mental note of the mile marks.

Dubai Marathon

Yesterday at the Dubai marathon, Deressa Chisma Edae ran 2:05:42 (4:48 pace)…and finished 8th. Wow. The race was won by a 21-year old Ethiopian, Ayele Absharo, in his debut marathon. (He earned a cool $250,000 for his efforts.) Even more amazing was the fact that his last 2 miles were run in about 9:04. (Once again emphasizing negative splitting:  1:02:22 first half, 1:02:01 second half.) He broke the lead pack apart by running the 39th kilometer in 2:46 – for you track guys, a 2:46 kilometer is 66.4 seconds per lap! For more check out the race coverage here.

No Brunch

Last week was amazing! Belgian waffles, pancakes, bacon… Outstanding! Many thanks to our gracious host Sara Spencer. This week, you’re on your own. My post-run East Nashville food suggestions are Mitchell Deli and Marche. A third option would be Bongo Java East. Of course they make great coffee, but they also have some fantastic bagel sandwiches.

See you on Sunday.

Mark